Traditionally Fish Pose is performed with the legs in Padmasana. Since Padmasana is beyond the capacity of most beginning students, here we’ll work either with the knees bent, feet on the floor, or with the legs straight pressed against the floor.

(mot-see-AHS-anna) matsya = fish

Steps:
Lie on your back on the floor with your knees bent, feet on the floor. Inhale, lift your pelvis slightly off the floor, and slide your hands, palms down, below your buttocks. Then rest your buttocks on the backs of your hands (and don’t lift them off your hands as you perform this pose). Be sure to tuck your forearms and elbows up close to the sides of your torso.

Inhale and press your forearms and elbows firmly against the floor. Next press your scapulas into your back and, with an inhale, lift your upper torso and head away from the floor. Then release your head back onto the floor. Depending on how high you arch your back and lift your chest, either the back of your head or its crown will rest on the floor. There should be a minimal amount of weight on your head to avoid crunching your neck. (For more about this, see the Beginners Tip below.)

You can keep your knees bent or straighten your legs out onto the floor. If you do the latter, keep your thighs active, and press out through the heels.

Stay for 15 to 30 seconds, breathing smoothly. With an exhalation lower your torso and head to the floor. Draw your thighs up into your belly and squeeze.

Benefits1. A traditional text that Matsyasana is the “destroyer of all diseases.”2. Stretches the deep hip flexors (psoas) and the muscles (intercostals) between the ribs3. Stretches and stimulates the muscles of the belly and front of the neck4. Stretches and stimulates the organs of the belly and throat5. Strengthens the muscles of the upper back and back of the neck6. Improves posture

Beginner's TipBeginners sometimes strain their neck in this pose. If you feel any discomfort in your neck or throat, either lower your chest slightly toward the floor, or put a thickly folded blanket under the back of your head.

Variations
As mentioned above this pose is typically performed with the legs in Padmasana, a position that’s beyond the capacity of even many experienced students. Here’s a challenging variation of the pose as described above. Perform the pose with the legs straightened on the floor, as described in step 3 above. Then with an exhalation lift the legs off the floor to an angle of 45 degrees relative to the floor. Hold for 15 to 30 seconds, pressing actively through the heels. Finally lower the legs to the floor with an exhalation, and lay the torso and head on the floor.